Set yourself a specific weight loss goal

The first thing you should do is create a goal for yourself. Most likely you will have to make large changes to your lifestyle, and if you don’t have a specific goal in mind you probably won’t be motivated to make the effort. Write down the weight you would like to maintain, and a timeline to get there. Remember that rapid weight loss only works for a very few people with extremely strong will power, so it’s better to give yourself more time to reach the goal.

Take control of your diet

Next you want to look for a diet plan that can help you get rid of belly fat. As I mentioned in the opening paragraph, there are tons of different approaches. One approach that I suspect can help a lot of people with calorie counting (me included) are the pre-maid meals. These can either be purchased at a grocery store or specialty shops or self-made in advance. The great thing about pre-cooked meals is that they are already portioned to your diet’s correct calorie amount. No need to stand and count calories for every meal, and possibly the best part is that you don’t make to much food, eating it all up because your eyes are hungrier than your stomach. This is in my view one of the most effective ways to get rid of tummy fat.

Diet pills and supplements…nah..

There are also the diet pills and supplements that promise to be the next big wonder cure for getting rid of tummy fat. Since I haven’t tried any of them I will refrain from being too harsh, but my personal opinion is that they don’t work. There, I said it!

The only supplements you need, in my opinion, is a good protein supplement. You want your diet to contain at least 0.7-1 gram of protein per pound of body weight per day. Of course, getting those proteins through natural foods is best, but when you can’t a protein supplement will come in handy.

Change your lifestyle for long term weight loss

I said that you probably need to alter your lifestyle to be able to lose tummy fat. What I mean by this is that if you don’t change the way you eat and work out, any weight loss you have from a diet risks getting put back on when you go off the diet. This is because you will continue to eat the same unhealthy and calorie rich foods you ate before you dieted. To get rid of tummy fat permanently you have keep control of your calorie balance, meaning you need to eat at maintenance level when you go off your diet. Since losing weight is all about a calorie deficit and gaining weight is all about a calorie surplus, you will understand the importance of the balance when you quit the diet.

The secret to successful dieting

This is the secret of dieting, in my opinion. Your diet should look as much as like your normal eating habits as possible, and that means changing you’re eating habits before you diet to something that is healthy, gives you the right nutrient composition, and is easy to count the calories. If you do this before you start dieting, your body will get used to this foods, that to be honest in the beginning won’t taste as good as your junk food. When you go off you’re diet you simply eat more of the same foods.

Getting rid of tummy fat and keeping it off

Diet plans to get rid of tummy fat are marketed everywhere, but the only way to get any of them to work is if you have the correct mind set. Instead of losing those 20 lbs. over 2 months, get rid of them over 6 months instead. The slow approach will leave you more energy, and also be the correct step toward getting rid of tummy fat for the long run.

In my next post I will talk more about the other side of the equation, which is workout. Yeah, you really should work out too!

 
Consult with your doctor

As always, before trying a new diet or exercise program it is important that you consult with your doctor or physician first. Not everyone can do, for example, a rapid weight loss diet, as it would simply be unhealthy for you. Pre-existing health issues could mean that you need to have a custom plan made for you, in consultation with your doctor. A 20-minute appointment is definitely worth it so that you do not risk your health.

 
Calorie deficit is a must

The common feature of the diets and workout plans that actually work is that you are maintaining a calorie deficit. This is the only way to lose fat. If your body receives more calories than it expends, you simply can’t lose weight. So the question is, how to go about getting a calorie deficit.

 
Rapid weigh loss diets

There are the rapid weight loss diets, where your body is in a ketogenic state where the body breaks down fat for fuel. There are several of these diets out there, but the danger of being on one of these diets is so severe that I won’t be talking more about them here.

 
Nutrient composition not that important

The more sensible approach is to go try a diet where you are only on a small calorie deficit. These are often the best way to lose tummy fat. It really doesn’t matter if the diet is low on fat or low on carbohydrates, as long as you keep the deficit going. If your body personality responds better to low fat diets or vice versa, than go for that nutrient ratio. Personally I would try to keep a balance, with slightly lower volumes of carbs in my food.

 
Proteins are important

The important thing is to get enough proteins, and I can’t say this enough. Try to get at least 1 gram of proteins per pound of body weight. This means that if you weigh 180 pounds, try to get 180 grams of protein through your diet. Several studies have shown that this is the optimal protein amount. You really don’t want to lose weight by losing body muscles, so be strict on your protein intake.

 
Getting rid of tummy fat before the summer

The quest to find the best way to lose tummy fat is still continuing. As for my own extra pounds, I will be combining a strict diet, with no carbohydrates in liquid form, fewer meals per day (yes, science has shown that meal frequency is irrelevant), and a lot of jogging and weight lifting. Hopefully I will be at my match weight by summer time.

2009 is just over, and I suspect that many people out there have made a promise to themselves to get rid of tummy fat in this new year. Some people will succeed and others will fail. Thats the nature of losing fat, it’s not trivial! Those with the most effective methods and highest discipline will always do better than those that jump on and off the latest overhyped weight-loss or training fads. Getting rid of fat is quite simple, physiologically, but the path to get there is best walked slowly. No wonder cure will help.

Common myths

How to get rid of tummy fat is a question I am asked on a regular basis. I will answer this question to the best of my current knowledge. But first, here are some common myths we should get out of the way before we begin.
 
 
 

• Spot training burns more tummy fat: By spot training your tummy, through sit ups and crunches, you WILL build muscle in this area over time. You will NOT, however, burn more fat on your tummy than other places on your body by spot training.
• Weight training will make you bulk up: Weight training is a great way to shift your body’s composition from a high fat to muscle ratio to a high muscle to fat ratio.
• Magic weight loss pills: Sorry, they don’t exist!

Now that we have got that out of the way, and I will be posting a separate myth post later, we can start to look at what actually will help you get rid of belly fat.

What works

As I mentioned, physiologically, how to get rid of tummy fat is simple. Reduce your total percentage of body fat and you will lose tummy fat. Quite simple, ay? Since there is no such thing as spot reducing fat, you need to lose fat on a total basis. That means eating fewer calories than the energy you expend. Read that again, fewer calories in than calories out.

Weight loss = energy used – calories in

Generally speaking, the above statement is true for the majority of people (this does not apply for example to diabetics), and is probably the best rule of thumb you can use when it comes to weight loss. Don’t get hung up in the fat vs. carb war, what matters most is to eat less than the energy you use. Lets take an example, say you eat 3000 calories per day, but only expend 2500 calories. You will gain weight! If you eat 3000 calories and expend 3500 calories, through working out and staying active, you will lose weight. It’s THAT simple!

The question how to get rid of belly fat is answered best with: Eat less, work out more!

Posts to come

Ok, so now you’re wondering how to set up a long-term and healthy diet, that can be adjusted calorie-wise to where you are in your weight loss cycle. You might also be wondering how you can best work out to build muscle, or simply stay in shape. Or you simply want more advice on how to get rid of tummy fat. Well, I will be posting on these subjects, rest assured. So stay tuned and thanks for stopping by!

Take a look at our 10 healthiest foods list and see if you don’t agree that plenteous portions of these fruits and veggies shouldn’t play a starring role at your table, and be part of the foundation of you diet to lose tummy fat . You may be surprised to learn that each of these foods have medicinal properties as well.

1. Berries: Nearly all berries are rejuvenating tonics for your heart and blood. Several studies have shown that a daily serving of berries, rich in potassium, can decrease your risk of stroke by as much as 40%. In addition, most berries have antiviral properties in varying degrees, are excellent blood purifiers and work wonders for your complexion.
2. Broccoli must be included on our list of the 10 healthiest foods. Like most dark, green leafy veggies, is packed with nutrients and antioxidants. Naturopathic physicians recommend generous daily servings of broccoli to patients recuperating from a lengthy illness, as this veggie has been shown to speed their return to good health.
3. Avocado lowers blood cholesterol levels. In a V.A. Study, patients ranging from 27-72 years old were given 1/2-1 ¼ avocados each day. Fully 50% of the patients experienced a decrease in serum cholesterol, ranging from 9-43%! Given that we all need to monitor our cholesterol levels, this tasty fruit deserves a spot on our list of 10 healthiest foods. Avocado is also beneficial in cases of psoriasis and eases deep muscle inflammation.
4. Bamboo shoots: besides being good in a fried rice dish, bamboo shoots are an ancient remedy for peptic or duodenal ulcers.
5. Bananas makes the list for a number of reasons. High in fiber, bananas are good for your digestive system and makes an ideal mid-morning snack or breakfast dish. One study, of blue-collar women workers, showed that daily consumption of bananas reduced their incidence of illness, while improving morale, attentiveness and energy levels. Another retirement home study, found that all 117 residents no longer suffered from digestive disorders, consuming just one banana a day!
6. Garlic and onions, both members of the allium family, might well be called ‘miracle’ foods, which should be included in as many dishes as appropriate to your taste. Why? Both contain allicin, the active constituent which produces their medicinal benefits. These veggies prevent blood clots, reduce HBP, reduce the ‘bad’ cholesterol while raising the ‘good’, increase longevity and eliminate worms – in both man and beast! Type 2 diabetics benefit from garlic and onions in reduced blood sugar levels. Garlic is also a natural antibiotic.
7. Olive oil is well known as a healthful and tasty alternative to many other cooking oils, with heart-healthy and cancer preventative properties. Olive oil also reduces the ‘bad’ cholesterol levels, without adversely affecting the ‘good’ cholesterol. In countries where olive oil is the primary source of dietary fat, the incidence of cancers of the breast, prostate, ovary and colon are markedly lower when compared with data from 30 other countries, where olive oil is not generally used.
8. Parsley may seem a surprising choice in our 10 healthiest foods. Packed with vitamins A and C, parsley provides more protection against cancer than you might have imagined. Parsley contains more histadine, an important amino acid that inhibits tumor development than almost any other vegetable. Put it in omelets, soups, sandwiches, gravies and salads. It’s also an excellent breath freshener!
9. Peppers, whether sweet or hot, are surely one of the 10 healthiest foods. Habaneros bring relief to arthritis sufferers and dramatically reduce blood sugar levels in type 2 diabetics. Generally speaking, the hotter the pepper, the greater the medicinal benefits. Cayenne pepper serves as a cholesterol lowering antidote to a greasy, fried meat entree. When indulging in such a meal, make your beverage an 8-ounce glass of tomato juice, spiked with 1/8 teaspoon of cayenne pepper and a squeeze of lemon juice. Consuming hot peppers regularly also prevents blood clots. Ironically, cayenne capsules (1 capsule, 2-3 times daily) helps heal ulcers.
10. Last, but not least on our 10 healthiest foods list, is the kiwifruit. Kiwifruit is a relative newcomer to the American supermarket, but has rapidly gained in popularity. It’s usually available fresh in the produce aisle and is also found in juices, either as all kiwi or in a mix of strawberries (delicious!). It’s sweet taste finds favor with kids, having a flavor sometimes described as a mix of melon, bananas, strawberries and pineapple. Now, for the health benefits: It’s a great choice for dieters, with about 46 calories per average sized fruit, loaded with vitamins C, E and niacin. It’s highly recommended for people on hypertensive meds, due to its high (average 250mg) potassium content. Anecdotal reports, gathered from medical anthropologists investigations, indicate that kiwifruit, eaten three times daily, dramatically reduces HBP to normal levels within just a couple of months! That’s not all. This cute and tasty fruit also provides relief from heartburn and acid indigestion.

All of these 10 healthiest foods are readily available, easy additions to a variety of menus. Hopefully, you’ll be encouraged to start piling on these veggies, to your better health. A large part of how to get rid of tummy fat is changing the composition of your diet from high calorie, carbohydrate and fatty, products, to low calorie and healthy, vegetables and proteins. The trick is to fill your stomach, without filling your body with unecessary energy!

Reduces bad cholesterol

Fiber reduces your ‘bad’ cholesterol and effectively manages high blood pressure, thus contributing to cardiovascular health. Fiber reduces your risk of certain cancers as well.

Management of diabetes

A high fiber diet plan is important in the management of diabetes, in that each gram of fiber essentially offsets the carbohydrate grams consumed. For example, if you have a slice of bread containing 12 grams of carbohydrate and 4 grams of fiber, the net carbohydrates consumed equals just 8 grams.

Fiber in weight-loss diets

If you’re trying to lose weight, or if you have diabetes and need to lose weight, a high fiber diet plan provides a benefit to you, because it often requires more calories to digest that fiber than the food contains! You can more quickly achieve a feeling of fullness with fiber-rich foods, so you’ll tend to consume fewer calories. In the process of digesting fiber rich foods, that fiber ’sweeps’ away various toxins and waste material in your digestive system, much like a broom, resulting in healthier digestive function.

How much?

The American Dietetic Association recommends between 20–35 grams of fiber for good health. However, in this case, more is better! In the case of diabetes, or if you’d like to lose a substantial amount of weight, 35-45 grams will help you more quickly  attain your objectives.

More fiber – More water!

When you’re on a high fiber diet plan, it’s essential that you increase your water intake. Eight cups of water a day is the general rule of thumb. If you become constipated, you’ll want to increase the amount of water you drink.

Fiber foods

Foods that are rich in fiber include whole grains, fruits and vegetables.

Be aware that plain old white bread doesn’t provide much fiber. Check nutritional food labels to be sure that whole grains are included. There are also commercial breads which can double the fiber content with added fiber on top of that in the whole grains.

Fresh, frozen and dried fruits are another good source of fiber. Berries, plums, apples and pears, as well as dried figs and apricots are some of the best. High fiber vegetables include broccoli, corn, garbanzos, green beans, green peas and snow peas. As for baked potatoes, always eat the skin, as that’s where the most fiber is contained. Dried beans are also excellent.

Eat more fiber

A high fiber diet plan is good for everyone. Choose fiber rich foods you enjoy and eat plenty of them. Your body will thank you.